Guns, Buns and Abs

So I mentioned in my Friday Round Up that I’ve developed a new October challenge, and so far, so good. I was calling it Abs, Arms and Arse but thought I’d go with Guns, Buns and Abs instead:-)

I am aiming to do the challenge at least 4 times per week, and it’s fairly quick, totaling approx. 25 minutes for all three workouts, and you can split it up and just do one workout if you’re really short on time.

I aim to have as little rest as possible between each exercise within a set, to really feel the burn!

Guns
30 seconds of wide arm circles in each direction
30 seconds Halo in each direction, holding a 4kg kettlebellkettlebell halo

10 x Push Ups (on knees)
15 x Bicep curls with approx 2kg weights (I use large cathedral candles as I don’t have dumbbells)
10 x Bicep pulses with approx 2kg weights (Curl the bicep and then pulse the hands towards the ceiling 10 times)
15 x Overhead extension with 2kg weight
10 x Push Ups (on knees)
15 x Overhead press with 2kg weights (lie on back with arms straight up towards the ceiling, palms facing forward, then bend elbows 90 degrees out)
15 x Open fly’s with 2kg weights (lie on back with arms straight up towards the ceiling, palms facing in, and then open the arms wide to touch the floor)open flys
10 x Push Ups (on knees)

Buns
20 x squats with kettlebell
10 x single leg deadlift with 4kg kettlebell on left
10 x single leg deadlift with 4kg kettlebell on right
10 x side lunge to right
10 x left leg pulses (once you’ve finished the final side lunge, keep the right leg on the floor, knee slightly bent for balance, and then raise the left leg of the ground 10 times)
10 x side lunge to left
10 x right leg pulses (once you’ve finished the final side lunge, keep the left leg on the floor, knee slightly bent for balance, and then raise the right leg of the ground 10 times)
10 x bridges
10 x extended leg bridges (move the feet further away from the body whilst maintaining a bend at the knees)
10 x single leg bridges (raise the right leg in the air and use the left leg to push from the ground)
10 x single leg bridges (raise the left leg in the air and use the right leg to push from the ground)
15 x donkey kicks (left)
15 x donkey kicks (right)
donkey kick
15 x extended leg kicks (left) – move from all fours onto your forearms and straighten the left leg so that it is parallel to the floor. Raise the foot towards the ceiling to work the bum muscles
15 x extended leg kicks (right)

Abs
20 x Russian Twist with 4kg kettlebell
20 x ankle touch crunches (lie on your back, shoulders raised and knees bent, feet touching the floor, Work your side-abs by touching each ankle in turn, so right hand touches right ankle and vice versa)
Ankle_Touches
10 x reverse crunches
Repeat the above 2 more times for 3 total sets
30 second forearm plank
30 second side plank (left)
30 second side plank (right)
30 second forearm plank
10 x standing side crunches with a 4kg kettlebell (left) – stand with feet hip distance apart, hold the kettlebell in the right hand. Lean to the right to contract the side-abs
10 x standing side crunches with a 4kg kettlebell (right)
standing side crunch

*All of the images I used in this post were taken from Google Images and I don’t own any rights to them!

Let me know if you do any of these workouts above!
xoxo

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s